First and foremost you are worrying about something of no consequence, two days in class will not stymie your efforts or set you back unless you choose to let it. The "magical" 64 ounces of water a day has no foundation in any research it is simple a mantra that has been repeated so many times it has taken on the guise of being holy writ. As for food intake there are several nutrition bars, Balance Bars and Zone Perfect for example, which have a proper balance of macro nutrients without excessive calories.

For me the more critical issue is the one of prolonged sitting. When you get a break stretch, especially the hamstrings, and walk around, do some squats jumping jacks, anything to get your circulation awakened. Do not worry what others may think, it is your body and your health so do what you need to do.

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs

Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

I regularly attend conferences as part of my job. I'll be at one Thurs.-Sat. I like to get there early, so that I can pick a seat where I can easily get up and out of the room if I need a break. Water is often provided, but I will still bring my own bottle, and don't worry about drinking away. There's usually a lunch break - byob or check out selections from the places around the course - and bring snacks. I regularly will bring premeasured baggies of dried fruit, protein bars, graham crackers or rice cakes sandwiched with PB, premeasured amounts of pretzels, whole fruit, baby carrots, etc. It depends on whether I've had to fly or drive to the locale, but I always make room in my suitcase for at least a few things. You'll also get breaks throughout the day as well.

I have an old lower back injury that makes it very hard for me to sit for extended periods of time. Most conferences you can get up and move to the back of the room and stretch or stand without any problem. Also, feel free to get up and use the restroom. Your mind often needs the break anyway, and you'll hardly be the only one.

I like trail mix personally, you just have to keep an eye on the portion. But if you eat it piece by piece rather than by the handful, it will last a while. A bunch of grapes and some cheese maybe? A pita/tortilla with some nut butter and dried fruit? The idea with a snack is to have carbs, protein, and fat so that your body doesn't digest it too quickly.

timing the water drinking is a great suggestion! I have taken many courses over the years, but not yet during a time when I am in a "diet" period. Now for another important question: what do you bring to eat discreetly before lunch? any suggestion on health bars, etc.? No I can't eat crunchy foods like carrots and celery or apples. They make too much noise!

Time drinking the bulk of your water about 30-45 minutes before each break, so that your bathroom breaks will be kept to a minimum.

As far an exercise goes, just do what you can. Go up and down some steps during your break or take a brisk walk outside weather permitting. If you can fit something in at home, go for it. But don't beat yourself up over it. It's just two days.

I'm perfectly willing to bet that there will be breaks in the class (lunch for one) during the day. I've done several training type classes outside of work and they always have had a lunch break (if they're full day) and a mid-morning and mid-afternoon break. Stick to the healthier options available and maybe take the breaks as an opportunity to walk around the building.

I am new to SparkPeople (just joined Oct 3) but I am very grateful for the tremendous help that the site and all the tools have given me. I have been very faithful with nutrition journaling and water drinking as well as doing fitness. I have to be in an all-day course for 2 days this Fri and Sat., sitting among 200 other people. I would love some tips on what to eat and how to manage water intake (avoiding too many trips to the restroom). They will give us continental breakfast (lots of muffins). I can stick to the fruit section if they provide it. But for 8 hours sitting and no water no exercise, how will I compensate without falling off my wagon? Has anyone been in the same situation? PS: I have to drive there for two hours round trip too. THANK YOU!

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